On new 6 day routine....a few questions

[Taylor]

At the advice of some people here i thought I'd switch up my workouts instead of upper body/lower body/rest....as a 3 day workout i would switch it up to 6 days of workouts and one day of rest by targetting individual muscle groups in the 6 day workout period....

Currently I alternate each week

one week in 7 days (seperate by /)

legs/shoulders/back/chest/arms/legs/rest

2nd week
chest/back/shoulders/legs/arms/chest/rest





my main question is especially in the first week during the back, chest, arms days i tend to really work my triceps pretty hard each day, and im concerned they may be overworked....

heres what i did this week
TUESDAY
seated rows w/ cable 3x12
1 arm seated rows w/ cable 3x10
assisted chin ups/pull ups (alot)..i didn't keep count but I didn't do even sets
Lat Pulldown 3x10
bent over db rows 3x8
transverse abduction 3x20
lower back curls with no weight 3x20

WEDNESDAY
Decline Bench 3x8
Bench 3x8
Incline 3x8
Incline Fly 3x10
Decline/regluar fly 3x8 (each)
Dips 3x15

Thursday
Forearm Cable Curls 4x8
Tricep Pulldowns (2 sets palms up, 2 set down) 2x10 2x15
db curls 3x6
cable curls 3x10
arm extension on machine
3x7
arm curls on machine 3x6
forearm cable curls 3x10


my arms really aren't too sore today (friday), but yesterday on thursday they were pretty sore and i worked them out again anyway.....I just started this 6 day workout as of last wednesday or thursday i believe so I'm sure this is normal, i usually don't work each individual muscles this often but i was just wanting to see if everyone thought that was a nice setup, any suggestions

[sana]

Re: On new 6 day routine....a few questions

Originally posted by Taylor

Currently I alternate each week

one week in 7 days (seperate by /)

legs/shoulders/back/chest/arms/legs/rest

2nd week
chest/back/shoulders/legs/arms/chest/rest

why are you alternating?

if you're doing a 5 day muscle group split, give yourself 2 rest days in the week.

i'm not understanding why you need to change the order from one week to the next??

[Stonecold54]

Re: On new 6 day routine....a few questions

Originally posted by Taylor
Thursday
Forearm Cable Curls 4x8
Tricep Pulldowns (2 sets palms up, 2 set down) 2x10 2x15
db curls 3x6
cable curls 3x10
arm extension on machine
3x7
arm curls on machine 3x6
forearm cable curls 3x10

HOLY CRAP!!!! 13 sets for biceps. You need to back off in a serious way (in all your workouts by the looks of things) . try 1 or 2 intense sets for biceps. it is impossible to workout with any sort intensity doing that many sets. and if you can sustain it your workouts will turn into marathons. also a side note, soreness is not an indication of anything really. mostly soreness tells of injury not of the quality of the workout. you can sprain your ankle or pull a muscle and be sore but it doesn't mean you are going to grow any better.

[Taylor]

Re: Re: On new 6 day routine....a few questions

Originally posted by sana
why are you alternating?

if you're doing a 5 day muscle group split, give yourself 2 rest days in the week.

i'm not understanding why you need to change the order from one week to the next??

I alternate because if you notice, one week I'm working legs twice, the next week i work chest twice.

On the double leck week i just switched my shoulder and back day because I didn't want to work my back the day after I did my legs


and stone cold if you did two sets of everything, would you not be in the gym for all of about 10 minutes? if that....I'm not trying to look like one of these beasts up at the top of this page, but I just wouldn't feel worked out with just two sets of heavy weight

[Stonecold54]

Re: Re: Re: On new 6 day routine....a few questions

Originally posted by Taylor
and stone cold if you did two sets of everything, would you not be in the gym for all of about 10 minutes? if that....I'm not trying to look like one of these beasts up at the top of this page, but I just wouldn't feel worked out with just two sets of heavy weight

don't worry you won't ever look like them. 90% of the population will never even come close to them. I am in the gym for about 30 minutes from warmup till last set. i am not sure why you think I meant heavy sets. Intensity is about effort not weight. Learning to focus on the contraction will help you get better workouts and you will feel as if you worked out in a shorter amount of time.

[sana]

Re: Re: Re: On new 6 day routine....a few questions

Originally posted by Taylor
I alternate because if you notice, one week I'm working legs twice, the next week i work chest twice.

but why are you training them twice a week?

[Taylor]

why not?
I'm training them every 5th day and the day after i rest so I figure they would have plenty of recovery time by then...Chest and Leg exercise is most important to me, especially leg exercises